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Training Log: Parkino

In the last 7 days:

activity # timemileskm+m
  running3 2:50:42 18.68(9:08) 30.06(5:41) 350
  Orienteering1 30:13 2.67(11:20) 4.29(7:03) 30
  Total4 3:20:55 21.34(9:25) 34.35(5:51) 380
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Saturday Jan 21 #

1 PM

Orienteering race 30:13 [4] 4.29 km (7:03 / km) +30m 6:48 / km
ahr:155 max:167 shoes: Jalas FLX

Forty Acre Wood, Long
went to have a look at my map in action, but the course was quite good, definitely not in top form

Friday Jan 20 #

12 PM

running 57:59 [5] 10.87 km (5:20 / km) +150m 4:59 / km
ahr:155 max:169 shoes: Inov8 X-Talon 190

Stanton Spirals
first visit of 2017 and in the sunshine, felt quite good, started briskly, I thought, but wasn't that fast, again HR suggests more effort expended for the pace (I wonder if this is right)

Wednesday Jan 18 #

12 PM

running 22:41 [4] 5.0 km (4:32 / km) +10m 4:30 / km
ahr:155 max:166 shoes: Inov8 Race Ultra 290

Cycle Path 5km
same effort as Saturday, forty seconds (or 10p/km) faster, no coughing until after, but again HR figures say intensity or 'training effect' 4

Tuesday Jan 17 #

Note
(sick)

still coughing but less frequently, feel okay

Monday Jan 16 #

6 PM

running 1:30:02 [4] 14.19 km (6:21 / km) +190m 5:57 / km
ahr:148 max:166 (sick) shoes: Inov8 Race Ultra 290

Aldwark, Pikehall (almost), Elton, Winster
running in a cloud, greasy surfaces, some clag, progressed quite well for about an hour then really started to struggle, definitely still unwell, but improving, HR too high

(Garmin says the training effect was 5 again, I'm putting 3)

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